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Monthly Archives: August 2017

1. Knee Rolls: Lie on your back with your knees bent, feet flat, and arms extended to the side, roll knees slowly to one side, keeping shoulders flat. Return to original position and then roll to opposite side.
2. Pelvic Rocking: Lying on your back with arms at sides, knees bent, and feet flat, tighten the abdomen and buttocks and attempt to flatten back on floor. Hold for a count of 10, then arch the back, causing your pelvis to “rock
3. Abdominal tightening: This involves lying on your back, knees bent, and feet flat, slowly raise head toward knees. Arms should extend along either side of legs. Return slowly to original position.
4. Abdominal breathing: Lie on your back, inhale deeply using the abdominal muscles. The abdomen should expand. Then exhale slowly through pursed lips,tightening the abdominal muscles.
5. Buttocks lifting: Lie on your back, arms at sides, knees bent, and feet flat, slowly raise buttocks and arch the back. Return slowly to the starting position.
6. Knee to abdomen: Lie on your back, arms at sides, bend one knee and thigh until foot touches buttocks. Straighten leg and lower it slowly. Repeat with other leg.

You can make a few small adjustments to your work routine that will keep your body moving and add many minutes of exercise to your daily life. Begin with the place you park your car at work. Don’t pick the closest spot you can find next to the building. Park your car in the far corner so you have to walk a hundred yards each way. If your office is on a lower level of a skyscraper, take the stairs on the way up. At first, climbing three flights of stairs may leave you feeling breathless, but soon your muscles will strengthen and you will find the going much easier.

If your office is on the twelfth floor, walk up the first few floors and take the elevator from there. Of course, walking back down a few more flights of stairs is much easier. While we’re talking about the staircase, each time you get up to use the restroom, choose a restroom two floors up or down from your own. Take the stairs to the bathroom and you’ll be more relaxed when you get there. You will also feel stronger when you return.

If you spend hours on the phone each day, try standing up while talking. You’ll use more muscles and energy when you stand up compared to sitting and your voice will project better into the phone as your diaphragm relaxes. If you can make it work, replace your chair for as many hours as possible with a large inflatable exercise ball. Sitting on this ball as you work keeps the muscles in your legs, ankles and abdomen working to maintain your balance and forces you to maintain a good posture.

If you take breaks for lunch or coffee, add a ten-minute walk as part of the break. Better yet, use ten-minute walks as a quick stress-relieving tool and as a way to talk about an important or urgent topic with someone else. There is no need to sit at your desk and feel the stress level rise as the topic is introduced when you can keep the stress low while getting some exercise by walking and talking at the same time. Keep calm, be creative and keep moving for better health and optimal performance, all day long.

Don’t limit yourself to conclusions that only allow you to look at one exercise as the key to your goals. I have met clients who had limiting beliefs that stem from what they have read or are being told by others.

It’s often false that only one type of exercise or method can give us results we seek, so it is wrong to adopt that mindset. If we believe that we differ as people, bodytypes, shapes, strengths and goals, it makes zero sense to then say that only one exercise – the squat – can address those differences for all body types and characteristics.

2. Muscular Endurance

If you want to build great strength in your legs or any other part of your body you need to focus on building muscular endurance in your legs. Without knowing how many reps of squats you are doing, I can go out on a limb and say maybe you aren’t doing enough reps.

There are many techniques, routines or combinations of routines that we can employ to achieve our goals. I don’t squat and I know a lot of people who do not squat for different reasons. This is not to bash squats, but I do not believe it works for my body and my needs, so I removed it from my workouts 14 years ago and it’s been phenomenal.

And yes, I have achieved amazing results with other exercises.

Consider doing more anaerobic exercises if strength is what you seek.

Anaerobic exercise routines are used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass.

Anyone can now get their DNA profile done from just 10ml of your spit. It gets sent to a lab and you get the results online when you set up an account. It’s become big business and is called fitness genetics. They market the lab test with a weight-loss and wellness assurance.

Many of the gold medalists at the London Olympics had taken this DNA test and planned their training around the results. It makes perfect sense and one cannot be surprised to see these athletes on the Olympic podium.

The idea of adapting your diet and your training specifically to enhance your strongest genes, or adjust them to increase the stress you put on your weakest genes, the choice is yours. Coaches all over the world can now scientifically prove why an athlete should train in a certain way.

The results you get explain that they are not legally entitled to interpret the results to indicate whether you should do endurance sport or strength sport. The results tell you the optimal way to achieve any physical objective for your own genes.

The results will give you a very specific measurement of the genetic capacities you were born with. The lab results give a scientifically proven reading for your genetic power, your endurance potential plus the potential for injury. For a bodybuilder it also puts a number to your own post-exercise nutrition requirements.

From a bodybuilders point of view, the reading of one’s own genetic recovery speed is without a doubt the most valuable. This information will tell you exactly how often and how hard you need to train to get optimal results.

Other important information for any athlete who pays for this service is his/her VO2 Max reading which is basically a measurement of your cardiovascular capacity. For the average person this information could be extremely valuable.